Workplace Physical Activity Challenge - Winnipeg in motion

ContentsReasons to be physically active 4Risks of inactivity 5Five steps to a healthy heart 6Physical activity ideas for the workplace 8Walking 9Hot weather tips 9Cold weather tips 9Proper footwear checklist 10Safety tips 11Stretching 12Walking intensity 12Goal setting 13Pedometers 14

Since Manitobans spend the majority of their time at work, it onlymakes sense to incorporate physical activity into your dayduring work hours. It doesn’t need to be difficult or timeconsuming but making small changes can have a number ofbenefits for your health.This booklet gives you tips and suggestions on how toincorporate physical activity into your day at work as well assome general guidelines for getting active. Keep this resourceavailable and use it as a reminder to get moving.Reasons to be physically active:nPrevent illnesses like heart disease, stroke,type 2 diabetes, osteoporosis & some cancersnBe fit and strongnImprove flexibilitynHave fun and relaxnReduce stressnGet rid of angernFeel goodnFight boredomnManage weightnImprove movement skillsnBuild healthy bones, muscles and jointsnReduce depression and anxietynIncrease capacity for learningnIncrease self-esteemnHave energy4

Risks of inactivityIncreased risk of:nHeart diseasenStrokenObesitynHigh blood pressurenDiabetesnOsteoporosisnColon cancerPeople who are physically inactive have twice the risk for heartdisease and stroke. Active living is important to maintaining goodheart health throughout your life. Whether it’s gardening, walkingor running, being active means something different to everyone– but everything counts.The Physical Activity Guide encourages 60 minutes of mildactivity every day for health benefits, but you can start slowly andbuild up. You can add up 10-minute bouts of activitythroughout the day. As you progress to moderate activities, youcan cut down to 30 minutes on four days a week. You should tryto progress to activities that increase your heart rate to keep yourheart healthy.Choose a variety of activities that you enjoy and that fall into thefollowing categories:1. Endurance – 4 to 7 days a week of activities that arecontinuous and increase your heart rate.2. Flexibility – 4 to 7 days a week of gentle reaching, bendingand stretching activities to keep your muscles relaxed andjoints mobile.3. Strength – 2 to 4 days a week of activities to strengthenmuscles and bones to improve posture.5

Five steps to a healthy heart1. Be smoke free - Smoking, or exposure to second-handsmoke, is a major risk factor for cardiovascular disease. Nicotineinjures the lining of the arteries and increases the build-up of fatdeposits in the area. This can lead to heart disease and/or stroke.It also makes the heart work harder and decreases the oxygencarried in the blood. Smoking can double or triple the risk ofstroke.2. Eat a healthy diet - Eating a healthy diet is important tokeep your heart healthy. You can lower your risk of heart diseaseand stroke and implement a healthy diet by eating a varietyof foods, consuming less fat, adding more fiber into your dietand remembering to consume everything in moderation. Toolsto help you make healthy food choices include Canada’s FoodGuide to Healthy Eating, and the Heart and Stroke Foundation’sHealth Check TM program.3. Know your blood pressure - High blood pressureis a modifiable risk factor that can be reduced through lifestylechanges. By maintaining a healthy blood pressure you willdecrease your risk of heart disease and stroke.4. Get physically active - Regular physical activity isimportant for people of all ages and should be built into a dailyroutine. Physical activity helps you lead a heart healthy lifestyleand can help prevent against many chronic diseases includingheart disease and stroke.65. Take time to relax - Taking time for yourself andreducing your stress can help you decrease your risk of heartdisease and stroke. Some people turn to unhealthy practiceswhen under stress such as overeating, consuming excessivealcohol, smoking, etc. which leads to an unhealthy lifestyle. Itis important to recognize the signs of stress and learn how tomodify your life to reduce this stress.

Physical activity ideas for theworkplaceIncorporate some or all of the following ideas to help keepyourself active during your workday.nHave walking meetings.nExercise breaks – Incorporate short physical activity breaksinto the workday. Have a signal that reminds you to take anexercise break.nUse active modes of transportation like walking or cycling toget to and from work.nJoin a lunch time walking group.nGet off the bus a few stops early and walk the rest of the way.nPark farther away from your work site to get a few extra stepsin before and after work.nLeave your lunch or something else in the car so you have togo out and get it later.nTake the stairs instead of elevators and escalators.nRoll your shoulders and stretch your neck while sitting in frontof a computer or at a desk.nUse a yoga ball to sit on at your desk, instead of a chair, tohelp strengthen back and abdominal muscles.nStart meetings with fun physically active warm ups like “simonsays” or musical chairs.nWalk to do errands or go to meetings instead of driving.8

WalkingWalking is one of the easiest ways to get active because itdoesn’t require expensive equipment, it can be enjoyed almostanywhere, by anyone, and is a natural movement that is virtuallyinjury free. Use the checklists below to ensure that you are safeand have fun.Hot Weather Tipsc Drink plenty of water before, during and after walks.c If it is too hot, walk indoors in a temperature-controlledvenue or walk in the early morning or late evening when itis cooler out.c Use sunscreen that is waterproof with a Sun ProtectionFactor (SPF) of 15 or more and sunglasses with UVProtection.c Wear a lightweight, light colored hat.c Choose light colored clothing to reflect the sun’s rays.Cold Weather Tipsc Dress in layers. You can always remove one of the layers ifyou get too hot.c Clothes should be warm and loose fitting to trap in heat.c Wear a breathable, waterproof wind breaker as the toplayer to keep dry.c Wear a hat to hold in your body heat.c Drink plenty of water before, during, and after your walk.c In extremely cold conditions cover exposed areas toprevent frostbite and use lip protector (like Chapstick)on your lips, nose, and ears.c Walk in a loop in case you need to cut your walk short.c Wear mittens, as they are warmer than gloves.c Shorten your stride to improve your footing.9

Proper Footwear Checklistc Choose leather shoes because leather breathes andmolds to your foot better.c Choose a well cushioned shoe to absorb the shock of theheel strike.c The soles should be strong and flexible with a good grip.c Shoes must be comfortable right away and do not requirea “break-in” period.c Good arch support is important.c The toe box should accommodate the toes comfortablywith room to wiggle.c The heel should fit snuggly and the instep should notgape open.c Shop for shoes later in the day when your feet are at theirlargest.c Try both shoes on and walk around to ensure they fitproperly.10

Safety Tipsc Don’t engage in vigorous physical activity if you are notfeeling well and pay attention to your body’s signals. It isbetter to take a break than push too hard.c Allow time for your food to digest before a vigorousworkout.c Include a proper warm up and cool down.c Always walk on the sidewalk and if a sidewalk is notavailable walk on the left side of the road facing traffic.c Be visible and alert at all times. Wear reflective clothing ifwalking in the dark.c It is often beneficial to be active more frequently, ratherthan active at a higher intensity.c Begin your program slowly, as it will take time for yourbody to get used to a new level of activity.c Don’t be alarmed if you have some stiffness for the firstcouple of days. This will soon go away. If you are sore,try stretching your muscles.c If you cannot walk and talk without becoming breathless,then slow down.c If walking alone, tell someone your route and expectedtime of return.c Run during the day.c Carry identification with you and a quarter or cell phonefor an emergency phone call.11

StretchingYou should always try to stretch before and after being physicallyactive. Stretches should be done in a slow, controlled mannerand held for 15 to 30 seconds each. Make sure you continue tobreathe during your stretches. When performing stretches youshould feel a slight pull but never pain.Walking IntensityHow fast you walk depends on your fitness level. Work atwhatever intensity feels good to you, but make sure when youare first beginning to start slowly. You can monitor your walkingintensity and gradually progress to a higher intensity. It isimportant to listen to your body and you should never feel pain.An easy way to measure whether you are walking too fast or notfast enough is by using a scale that measures your amount ofeffort. Ask yourself how hard you feel you are working andmatch it with this chart.12Amount of EffortDescription1 Resting You are breathingnormally. It’s very easyto talk.23 Light You notice yourbreathing. You can talk.45 Somewhat Hard You can hear yourselfbreathe, but can still talk.67 Hard You are breathing heavily. Itis hard to talk.8910 Maximum You are breathing veryheavily. You cannot talk.You may feel pain.

Goal SettingResearch shows that individuals who set and monitor goals aremuch more likely to achieve them. Make sure you share yourgoals with others who can help support your efforts. Review yourgoals frequently and celebrate your success.The best way to achieve your goals is to set SMART goals.Specific Measurable Attainable Realistic TimelyOutlinein detailexactlywhat willbe doneand how.Decide howyou will assessyour progress.Make surethe goalsyou set arewithin yourreach.Your goalsshould bechallengingand fun butpossible foryou.Establish astart dateand enddate forachievingyour goal.Example:Walk threetimes aweek for30minutes.Example:Record thedistance andtime of walkson thecalendar.Example:Walk for 10minutes tostart andprogress to30 minutes.Example:Walking isan easy andenjoyableactivity.Example:Startwalking in10 minutesbouts; bythe end ofthe monthwill bewalkingfor full 30minutes.13

PedometersA great way to keep track of your progress and motivate yourselfis to use a pedometer.What is a pedometer?A pedometer is a simple device used to measure the number ofsteps you take.How do I wear a pedometer?Attach the pedometer to your belt or waistband near the front ofyour hipbone.How many steps should I take?Aim for 10,000 steps a day. If you have not been active, take abaseline by counting your steps on the first day and then aim toincrease that by 10% per week. If you are already active, you canset your goal to increase your steps to even higher levels. Anextra 5,000 steps is roughly equivalent to 4 KM.Can I count other activities?If you want to use the step goal during other activities for whichyou cannot wear a pedometer, use the chart on the next page tohelp.Multiply the number of minutes in which you engage in theactivity times the equivalent steps per minute as indicated in thechart.14

Steps per minute Activity42 Weight lifing (arms only)49 Swimming (treading water)49 Canoeing (leisurely)51 Mopping floors51 Cycling (5.5 mph)64 Weight lifting (abdominals)73 Gardening, weeding78 Painting outside (house, fence)84 Ice skating (leisurely)89 Stacking firewood89 Swimming (breast stroke, 1 mph)90 Stair climbing (26 stairs/minute)93 Cycling (10 mph)93 Dancing (socially)98 Badminton (playing competitively)102 Tennis (competitive doubles)102 Horseback riding (trotting)104 Water skiing109 Skiing (downhill, slowly)114 Skiing (cross country, slowly)129 Basketball (recreational play)131 Boxing (non-competitive)138 Racquetball (recreational play)142 Handball (recreational play)144 Soccer (recreational play)147 Rowing (3.5 mph)153 Mountain climbing160 Cycling (racing competitively)184 Running (9-minute mile)220 Football (playing competitively)15

Heart and Stroke Foundation of Manitoba6 Donald StreetWinnipeg, MB R3L 0K6In Winnipeg: 949.2000In Brandon: 571.4080Toll-free: 1.888.473.4636Email: ask@heartandstroke.mb.caWeb: heartandstroke.mb.ca